• January 19th - 25th

Loads of good stuff in there. I’ve tweaked the target again. WE DON’T WANT TO BE GOING ABOVE 135!! 😉 That said whilst it’s high it’s still the level Sue M is hitting as she does loads in the gym. So it’s achievable I think. I’ve added in some magic stairs as well as spin and swimming. Any problems let me know. Keep up the great work Su

135 Points Achieved

This virus can do one, that’s all!!

135pts with a virus? You are awesome Su!! Hope you feel better soon though.

MONDAY

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15pts | Circuits

15 POINTS

Always fun to train in a group. Ask for help if unsure on your technique on the exercises.

15 Points
Stayed home and did my own circuits, no slacking mind! But no travel time and could then get to bed earlier!
Well done Su. And saved yourself a few pennies too? Always positives to take. I hope to have quite a few S&C sessions on the platform soon, that you’ll be able to choose from. So that might help in future.

TUESDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

8 Points
I did Wednesdays Su’s S&C. Still coldy, so breaking things down in easy chunks.
Well done Su. Hope you feel better soon

WEDNESDAY

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8pts | Su’s Legs Gym Workout

8 POINTS

The idea of this workout is to build the key muscles in the legs to support you on those long runs. This, once a week alongside ASPT should build some key strength in those important muscles.

15pts | 45 Mins Spin Class

15 POINTS

45 Mins @ Varied Intensity (RPE: 3-9)

A great way to get the heart pumping to some banging tunes. Have fun 😁

17 Points
Did legs gym yesterday, just doing 50 min ‘easy spin’ as a little chesty. And 12 min of manic stairs, not sure I could do 20 mins tomorrow in one hit ! 😆
Easy spin = 10pts maybe 🤔 7 for the Magic (not manic) Stairs. They take a bit of getting used to but they are great. Well done Su. You can always drop the level if need be.

thursday

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12pts | 20 Mins Stair Climber

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

14pts | 45 Mins Swim

14 POINTS

It’s said that 1 minute of swimming has the same benefit as 1 minute of running. So a nice 45 minute swim replaces an easy 45 minute run and takes away any impact. Ideal if you are struggling a little with injury.

18pts | Bimble💙

18 POINTS

I had to create a new session for you guys. Have fun. 60 mins easy is perfect in terms of training load.

38 Points
10min magic stairs, manic was a typo, but they are quite manic 😱! And 45 min swim and 5 min steam. Heading out shortly to meet the bimble gang, think I can manage running down Battle rd, but back up sedlescombe??? This cold has been rubbish, but getting out feels better than moping around. TBH spin last night was not overly easy, but I thought you’d tell me off for exercising too much when ill! 🫣🤦‍♀️ I did 13.5 miles and started early.
I’m just wondering if the steam room is worth any pts 😂 Probably not to be fair. A busy day. But sensible in that the effort would have been low for the most part. Hope you feel better soon Su.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

Nagged at work, nagged by the Sue’s. I’m not doing anything but walking today!

SATURDAY

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
Sort of complete, I couldn’t drag myself out this morning after 3 days and nights of a dry cough and then Basil 🐕‍🦺 needing to go out twice in the night. I used your calculations + a bit and did 24 mins on the manic steps. Still hope to do a slow long run tomorrow. Treated myself to fresh orange juice at Bannatynes 🍊🙂
Fresh orange juice sounds amazing. 20 mins on the stairs is actually worth 12 points. What you can do with the site now in a situation like this is click reschedule, go to the day you want to change and type in the number of pts you need. So for example “12pts stair” will then list the stair sessions so you will know which one to do. Hopefully to expand on this idea going forward, especially with S&C to offer more variety. But well done Su, sorry to hear you have still not been feeling well. I had a cat jump on me twice last night as I had to go to the spare room and I think that confused Luna. We have mattress issues. Ours has suddenly decided to almost collapse. We have a new one on order but it’s playing havoc with my back, hence the spare room!!

SUNDAY

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45pts | 150 Mins Run

45 POINTS

150 Mins @ Easy Pace (RPE: 3)

All about time on feet. Don’t focus on pace. Instead keep that effort level down and concentrate on good running economy. Fuelling and hydration key too.

45 Points
13.2 miles ✅. Limited 😴 and still 🤧, a bit slow. Job done though 👊 Hope your mattress arrives soon!
Excellent work Su!! I’ve found if I lie on my back and don’t move I can get to sleep. We’ve got another week to wait for the mattress sadly.